LunchSide DishSnack

Mediterranean Chickpea Salad

Name: Mediterranean Chickpea Salad
Prep time: 20 min
Total time: 30 min
Yield: 4 порции
Cuisine: mediterranean
Ingredients: 400 g chickpea canned, rinsed and drained; 1 шт. cucumber diced; 1 стакан cherry tomato halved; 0,25 шт. red onion finely diced; 0,5 шт. bell pepper any color, diced; 0,25 стакан fresh parsley chopped; 2 ст. л. fresh mint chopped; 3 ст. л. lemon juice freshly squeezed; 2 ст. л. olive oil extra virgin; 1 ч. л. dried oregano; 0,5 ч. л. garlic powder; 0,5 ч. л. salt; 0,25 ч. л. black pepper freshly ground

This refreshing chickpea salad is packed with vibrant Mediterranean flavors. It's a light yet satisfying meal perfect for lunch or a side dish. The combination of fresh vegetables and a zesty lemon dressing makes it a delightful and healthy choice.

Оригинальный рецепт от Forkin

Общее время: 30 мин
Порции: 4
Сложность: Легко
На порцию: 232 kcal

ВеганскоеВегетарианскоеБез глютена

Подготовка

Ингредиенты

400 gchickpea, canned, rinsed and drained
1 шт.cucumber, diced
1 стаканcherry tomato, halved
0,25 шт.red onion, finely diced
0,5 шт.bell pepper, any color, diced
0,25 стаканfresh parsley, chopped
2 ст. л.fresh mint, chopped

dressing

3 ст. л.lemon juice, freshly squeezed
2 ст. л.olive oil, extra virgin
1 ч. л.dried oregano
0,5 ч. л.garlic powder
0,5 ч. л.salt
0,25 ч. л.black pepper, freshly ground

Инвентарь

whisk · large mixing bowl · small bowl

Приготовление

Шаг за шагом

1
In a large mixing bowl, combine the chickpeas, cucumber, cherry tomatoes, red onion, and bell pepper.
Около 5 мин
Совет повара: Ensure all vegetables are diced to a similar size for even texture.
2
Add the fresh parsley and fresh mint to the bowl with the vegetables.
Около 1 мин
3
In a small separate bowl, whisk together the lemon juice, olive oil, dried oregano, garlic powder, salt, and black pepper to create the dressing.
Около 2 мин
Совет повара: Taste the dressing and adjust seasonings as needed.
4
Pour the dressing over the chickpea and vegetable mixture and toss gently until everything is well coated.
Около 2 мин
5
Cover the bowl and refrigerate for at least 10 minutes to allow the flavors to meld.
Около 10 мин
Совет повара: For best flavor, let it chill for at least 30 minutes before serving.
6
Serve chilled and enjoy as a light meal or a refreshing side dish.

На порцию

Пищевая ценность

74%Оценка

Калории: 232,1kcal
Белок: 8,5g
Углеводы: 30,9g
Жиры: 9,5g
Клетчатка: 8,1g
Сахара: 8,1g

Расчёт основан на количестве ингредиентов в рецепте. Значения могут меняться в зависимости от бренда и замен.

Правильное хранение

Хранение

Store leftover Mediterranean Chickpea Salad in an airtight container in the refrigerator.